POWER HOUR NO REPEAT WORKOUT | 1 Hour HIIT with Weights

POWER HOUR NO REPEAT - Get ready to blast fat and torch through calories with this full body workout that includes weights, cardio and abs in a no repeat format so you won't get bored while you work up a sweat.

You’ll need a variety of dumbbells to complete this workout. I used a set of  5kg + 7kg + 10kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

There are 3 Circuits to complete. 40 secs work/20 secs rest

______________________________________
Circuit 1
1️⃣RDL to Squat Clean
2️⃣Goodmorning to Row
3️⃣Bridge Alt Chest Press
4️⃣Bear Hold SA Row (L) Side
5️⃣Bear Hold SA Row (R) Side
6️⃣Squat Thrust & Punch
7️⃣Mt Climbers
8️⃣Alt V Situp
9️⃣Kneel to Suitcase Squat
🔟DB Sumo Stiff Leg Deadlift
1️⃣DB Push Press
2️⃣DB Alt Hang Clean & Press
3️⃣Inchworm Tuck Jump
4️⃣Crab Toe Touch
5️⃣DB Plank Pass Through
6️⃣Lunge Hold Woodchop (L) Side
7️⃣Lunge Hold Woodchop (R) Side
8️⃣Jump Lunge Burpee
* 45 secs rest

Circuit 2
1️⃣Deadlift to Upright Row
2️⃣Knee Drive Lunge to Curl (L) Side
3️⃣Knee Drive Lunge to Curl (R) Side
4️⃣Bentover Tricep Kickback
5️⃣Chest Press with Leg Raise
6️⃣Renegade Row Burpee
7️⃣Running Man
8️⃣Jump Squat Lateral Shuffle
9️⃣Windmill (L) Side
🔟Windmill (R) Side
1️⃣Commando Plank
2️⃣Fire Hydrant Kicks (L) Side
3️⃣Fire Hydrant Kicks (R) Side
4️⃣DB Frog Pumps
5️⃣Snatch to Lunge (L) Side
6️⃣Snatch to Lunge (R) Side
7️⃣Devils Press
8️⃣Bear Shoulder Taps
* 45 secs rest

Circuit 3
1️⃣Goblet Side Squat
2️⃣B Stance RDL (L) Side
3️⃣B Stance RDL (R) Side
4️⃣DB 1 1/2 Bicep Curl
5️⃣Reverse Lunge to Lateral Raise
6️⃣Lateral High Knees
7️⃣6 High Knees to Sprawl
8️⃣Side Plank Crunch (L) Side
9️⃣Reverse Crunch Hip Lift
🔟Side Plank Crunch (R) Side
1️⃣Hamstring Runner
2️⃣DB Sumo Squat Pulse
3️⃣DB Standing Abduction (L) Side
4️⃣DB Standing Abduction (R) Side
5️⃣DB Shoulder Sweeper
6️⃣DB Burpee Clean & Press
7️⃣DB Snatch
8️⃣One DB Jump Squat
9️⃣Lateral Jump Over DB
🔟Bicycle Crunch

Finisher 30 secs work/10 secs rest
1️⃣Butt Kicks
2️⃣One Arm Burpee
3️⃣Donkey Butt Kick
Workout Complete 🔥Burn 547 Calories

**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.

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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

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Penny xo